Researchers tested whether eating flaxseed powder could help people with migraines feel better. Sixty-eight people with migraines either ate flaxseed or a control powder for 8 weeks. The flaxseed group experienced significantly less severe headaches, better quality of life, and improved sleep compared to the control group. While these results are promising, the study was relatively small, and more research is needed to confirm these benefits and understand exactly how flaxseed helps.

The Quick Take

  • What they studied: Whether eating flaxseed powder daily could reduce migraine headache severity and improve sleep quality and overall well-being in people who suffer from migraines.
  • Who participated: 68 adults with migraines were split into two groups. One group ate 20 grams (about 4 teaspoons) of flaxseed powder daily, while the other group ate the same amount of roasted wheat powder as a comparison.
  • Key finding: After 8 weeks, people eating flaxseed had significantly less severe headaches and better sleep quality compared to those eating wheat powder. The flaxseed group’s headache severity dropped by 5 points on a pain scale, while the wheat group only dropped by 1 point.
  • What it means for you: Flaxseed may be a simple, natural way to reduce migraine pain and sleep problems. However, this was a small study, so you shouldn’t stop taking migraine medications without talking to your doctor. More research is needed to confirm these results work for everyone.

The Research Details

This was a randomized controlled trial, which is considered one of the strongest types of scientific studies. Researchers randomly assigned 68 people with migraines into two equal groups. One group ate 20 grams of flaxseed powder mixed into their food daily for 8 weeks, while the other group ate the same amount of roasted wheat powder (which looks and tastes similar but doesn’t contain flaxseed). Neither group knew which powder they were eating, which helps prevent bias.

The researchers measured several things before and after the 8 weeks: how severe the headaches were, how often they happened, how long they lasted, how much the migraines affected daily life, sleep quality, mood (depression and anxiety), stress levels, weight, and blood pressure. They used standard questionnaires and scales that doctors commonly use to measure these things.

Flaxseed was chosen because it contains omega-3 fatty acids, which are healthy fats that may reduce inflammation in the body. Since migraines involve inflammation in the brain, the researchers thought flaxseed might help.

Using a randomized controlled trial design is important because it helps prove that flaxseed actually caused the improvements, not something else. By randomly assigning people to groups and using a similar-looking control powder, researchers could be more confident the results came from flaxseed itself. This type of study is much stronger evidence than simply asking people if flaxseed helped them.

This study has several strengths: it used a proper control group, randomly assigned participants, and measured multiple outcomes. However, there are some limitations to consider. The study was relatively small (only 68 people), lasted only 8 weeks, and didn’t measure actual blood levels of omega-3 fatty acids to confirm the flaxseed was being absorbed. The study also didn’t track whether people stuck to taking the powder every day, which could affect results.

What the Results Show

The most important finding was that people eating flaxseed had significantly less severe headaches after 8 weeks. On a pain severity scale, the flaxseed group improved by 5 points compared to only 1 point in the wheat group—a difference that was very unlikely to happen by chance (P<0.001, meaning less than 0.1% probability this happened randomly).

People in the flaxseed group also reported much better quality of life related to their migraines. They scored 15.7 points better on a quality-of-life scale compared to only 2.3 points in the wheat group. This suggests flaxseed helped them do more activities and feel less limited by their migraines.

Sleep quality also improved more in the flaxseed group. Their insomnia severity score dropped by 4.6 points compared to 1.6 points in the wheat group. This means people eating flaxseed slept better and felt less tired during the day.

Interestingly, the number of migraines people had and how long each migraine lasted didn’t change significantly between groups. This suggests flaxseed may help make migraines less painful when they do happen, rather than preventing them from occurring.

The study measured several other health markers like depression, anxiety, stress levels, weight, and blood pressure, but these didn’t show significant differences between the flaxseed and wheat groups. This doesn’t mean flaxseed doesn’t affect mood or these other factors—it may just mean 8 weeks wasn’t long enough to see changes, or the study wasn’t large enough to detect them.

This research adds to growing evidence that omega-3 fatty acids may help with migraines. Previous studies have suggested that inflammation plays a role in migraines, and omega-3s are known to reduce inflammation. However, most previous research focused on fish oil supplements rather than plant-based flaxseed. This study is valuable because flaxseed is cheaper, more accessible, and suitable for vegetarians and vegans compared to fish oil.

Several limitations should be considered. First, the study only included 68 people, which is relatively small. Larger studies with hundreds of participants would provide stronger evidence. Second, the study lasted only 8 weeks, so we don’t know if benefits continue longer or if people maintain the improvements. Third, the researchers didn’t measure blood levels of omega-3 fatty acids to confirm the flaxseed was actually being absorbed and converted properly. Fourth, the study didn’t track how well people followed the daily flaxseed routine, which could affect results. Finally, the study population may not represent everyone—different age groups, ethnicities, or migraine types might respond differently.

The Bottom Line

Based on this research, flaxseed may be worth trying if you have migraines, especially if you’re looking for a natural supplement to reduce pain severity and improve sleep. A reasonable approach would be to eat about 20 grams (4 teaspoons) of ground flaxseed daily for at least 8 weeks to see if it helps. However, confidence in this recommendation is moderate because the study was small. Always talk to your doctor before starting any supplement, especially if you take migraine medications or blood thinners, as flaxseed can interact with some medications.

This research is most relevant for adults who experience migraines and want to explore natural options alongside their current treatment. It may be especially interesting for people who prefer plant-based supplements or have difficulty tolerating fish oil. However, this research should not replace prescribed migraine medications. People taking blood thinners or certain medications should check with their doctor first. The study focused on adults, so it’s unclear if flaxseed would help children with migraines.

Based on this study, you should expect to wait at least 4-8 weeks to notice improvements in headache severity and sleep quality. Some people might notice benefits sooner, while others might need longer. If you don’t see any improvement after 8-12 weeks of consistent daily use, flaxseed may not be effective for you personally.

Want to Apply This Research?

  • Track daily flaxseed intake (yes/no) and rate headache severity on a 0-10 scale each evening. Also track sleep quality using a simple 1-5 rating. Record this data weekly to see patterns over 8-12 weeks.
  • Set a daily reminder to consume 20 grams of ground flaxseed (mix into yogurt, oatmeal, smoothies, or applesauce). Start with a smaller amount if you’re new to flaxseed to avoid digestive discomfort, then gradually increase to the full 20 grams.
  • Create a simple weekly summary showing: (1) percentage of days you took flaxseed, (2) average headache severity that week, (3) average sleep quality rating, and (4) number of migraine days. Compare these metrics month-to-month to see if there’s improvement over 8-12 weeks.

This research suggests flaxseed may help reduce migraine severity and improve sleep, but it is not a substitute for medical treatment. Always consult with your healthcare provider before starting any new supplement, especially if you take migraine medications, blood thinners, or have other health conditions. Flaxseed may interact with certain medications. This single study, while well-designed, involved only 68 people and lasted 8 weeks—more research is needed to confirm these findings apply to everyone. Individual results may vary significantly. If your migraines worsen or you experience new symptoms, contact your doctor immediately.